Archive for March, 2010

Friday: 100319

Posted: March 18, 2010 by Todd Katz in WODs
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Warmup:

AMRAP in 9 minutes:
5 Barbell push press
5 Barbell Good Mornings
5 Muscle Cleans
5 Muscle Snatch
5 Pushups
5 Hollow Rocks
5 Air Squats

WOD:

Power Clean

3-3-3-3-3

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Thursday: 100318

Posted: March 17, 2010 by Todd Katz in WODs
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AMRAP in 15 minutes of:

21 Double Unders
15 Front Squats 95/65
9 Pullups

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Wednesday: 100317

Posted: March 17, 2010 by Todd Katz in WODs
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“O’Pukie”

3 Rounds for Time:
17 Power Cleans 95/65
17 Wall Balls
17 Sumo Deadlift Highpulls 95/65
17 Pushups
17 Jumping Slam Balls
17 Box Jumps
17 Kettlebell Swings (2 / 1.5 pood)

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Tuesday: 100316

Posted: March 15, 2010 by Todd Katz in WODs
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5 Rounds for Time:

500 meter row
30 double unders
30 situps

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Monday: 100315

Posted: March 14, 2010 by Todd Katz in Facility, WODs
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100315

“Fran”

21-15-9
Thruster 95/65
Pullups

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Coach’s Note: Welcome to the first WOD at our new facility in Chantilly, VA!!! We are located at 14088-G Sullyfield Circle, Chantilly VA 20151 We are a 4000 sq. ft facility fully equipped CrossFit box that is in the Central part of Fairfax… If you live in near Chantilly or Centerville come on out and give CrossFit a try.

I discovered CrossFit in February of 2008… That first workout was Fran… been hooked ever since… I’ve saved Fran for the opening! I hope you enjoy it.

Saturday: 100313

Posted: March 12, 2010 by Todd Katz in WODs
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3 Rounds for Reps:

1 minute DB Hang Power Clean (one arm)
1 minute Pushups
1 minute Row for Calories
1 minute Knees to Elbow
1 minute Box Jump (20 inch)

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We are just about ready to roll in our new space in the Chantilly and Centerville areas of Fairfax Virginia. Our Address is 14088-G Sullyfield Circle Chantilly, Virginia 20151. The parking lots and garage have been great for us over the last few months, but it’s time to move on to bigger and better places.

The hours this upcoming week are the same as listed on the schedule with one notable exception. There will be a 12:00 pm class this Monday. Beginning the following week, we will begin to add more options for both day and night classes. The signs are not up yet, so look for the Fratelli Granite sign, or the Chantilly Gymnastics Academy sign. I am in the warehouse bay adjacent to Fratelli Granite. (Note: Big thanks to Frank and Steve from Fratelli Granite for building the front counter). Both of them are joining the gym and are eager to get their asses kicked into shape!

Friday: 100312

Posted: March 11, 2010 by Todd Katz in WODs

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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Compare to 100205

Thursday: 100311

Posted: March 10, 2010 by Todd Katz in WODs

Ten rounds for time of:
135 pound Deadlift, 15 reps (Scale as necessary)
15 push-ups

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Wednesday: 100310

Posted: March 9, 2010 by Todd Katz in WODs

5 Rounds for Time:

6 Man Makers
12 Pullups

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